Programming: December 5th – 9th, 2022
Monday, December 5th, 2022
Warm up: 2 rounds for quality of:
10 Lateral Box Step Overs
20 Kick Backs
10 Good Mornings
20 Leg Swoops
10 Barbell Reverse Lunges
20 Alternating Toe Touches
10 No Push Up Burpee Tuck Jump
Strength: Deadlift
Warm Up: 8-8 Working: 8-8-8-8-8
WOD: 5 rounds for time of:
10 Box Jump Overs 24/20 in
5 Deadlifts 225/155 lbs
Tuesday, December 6th, 2022
Warm up: For time:
3min Fish Game
-- then: 3 rounds of:
10 Band Pull Downs
10 Banded Front Squats
10 Beat Swings
Strength: Every 1min x 10 min Alternating Between:
3 Strict Pull-ups
2 Squat Clean + Front Squat pick load
WOD: 15 min AMRAP of:
5 Bar Muscle-ups
10 Front Squats 155/105 lbs
20/17 Row Calories
Wednesday, December 7th, 2022
Warm up: 3 Rounds
30 sec WORK | 15 sec REST
Ring Plank Hold
Down Dog To Up Dog Stretch
Thread-the-Needle
Shoulder Press 45/35 lbs
Power Jump 45/35 lbs
Push Press 45/35 lbs
Strength: Push Press
3-2-1-1-1
Then: Push Press
1 Rep Max
WOD: 3 mins, for max reps of:
50 Push Press 95/65 lbs
max reps in remaining time
Ring Push-ups
Thursday, December 8th, 2022
Warm up: 3 Rounds
30 sec WORK | 15 sec REST
Ring Plank Hold
Down Dog To Up Dog Stretch
Thread-the-Needle
Shoulder Press 45/35 lbs
Power Jump 45/35 lbs
Push Press 45/35 lbs
Strength: Turkish Get-up
Warm Up: 4-4 Working: 4-4-4-4
WOD: 3min For Max Reps of:
400m Run
Max Reps in Remaining Time of:
Toes-to-bars
1min REST
-- then: 3min For Max Reps Of:
400m Run
Max Reps in Remaining Time of:
KB Sumo DL High-pull 70/53 lbs
1min REST
-- then: 3min For Max Reps Of:
400m Run
Max Reps in Remaining Time of:
Toes-to-bars
1min REST
-- then: 3min For Max Reps Of:
400m Run
Max Reps in Remaining Time of:
KB Sumo DL High-pull 70/53 lbs
Friday, December 9th, 2022
Warm up: 3 Rounds
30 sec WORK | 15 sec REST
Ring Plank Hold
Down Dog To Up Dog Stretch
Thread-the-Needle
Shoulder Press 45/35 lbs
Power Jump 45/35 lbs
Push Press 45/35 lbs
Strength: Back Squat
7 @ 60% | 7 @ 65% | 5 @ 70%
5 @ 75% | 5 @ 75% | 5 @ 75%
WOD: For Time:
Reps of: 1-2-3-4-5-6-7-8-9-10
Pistols
Toes-to-bar
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